ADAPTIVE TRAINING
Set a goal and ZetRound builds a progressive plan from your running history, fatigue signals and performance data.
Plan progress
0%
Next workout
Tempo / intervals
2026-11-10 · 3 km
Warm up, then controlled tempo or interval blocks. Finish with good form.
Automatically rescheduled
Goal
10 km · 5 weeks
This week
9.5 km
Load
Steady
Readiness
82/100
Benchmark
—
Starter plan — ZetRound will adapt as measured runs accumulate.
Full plan
Week 1 · Base
9.5 km · Long run: 4.5 km
Week progress 0%
Week 1 · Base
9.5 km · Long run: 4.5 km
Easy aerobic
Day 1 · 2.5 km
Conversational aerobic running on a route that matches your efficient terrain.
Tempo / intervals
Day 3 · 3 km
Warm up, then controlled tempo or interval blocks. Finish with good form.
Long run
Day 6 · 4.5 km
Steady aerobic effort. The goal is durability, not speed.
Week 2 · Build
11 km · Long run: 6 km
Week progress 0%
Week 2 · Build
11 km · Long run: 6 km
Easy aerobic
Day 1 · 2.5 km
Conversational aerobic running on a route that matches your efficient terrain.
Tempo / intervals
Day 3 · 3 km
Warm up, then controlled tempo or interval blocks. Finish with good form.
Long run
Day 6 · 6 km
Steady aerobic effort. The goal is durability, not speed.
Week 3 · Build
12.5 km · Long run: 7.5 km
Week progress 0%
Week 3 · Build
12.5 km · Long run: 7.5 km
Easy aerobic
Day 1 · 2.5 km
Conversational aerobic running on a route that matches your efficient terrain.
Tempo / intervals
Day 3 · 3 km
Warm up, then controlled tempo or interval blocks. Finish with good form.
Long run
Day 6 · 7.5 km
Steady aerobic effort. The goal is durability, not speed.
Week 4 · Peak
11.5 km · Long run: 7.5 km
Week progress 0%
Week 4 · Peak
11.5 km · Long run: 7.5 km
Easy aerobic
Day 1 · 2 km
Conversational aerobic running on a route that matches your efficient terrain.
Tempo / intervals
Day 3 · 2 km
Warm up, then controlled tempo or interval blocks. Finish with good form.
Long run
Day 6 · 7.5 km
Steady aerobic effort. The goal is durability, not speed.
Week 5 · Taper
11 km · Long run: 5.5 km
Week progress 0%
Week 5 · Taper
11 km · Long run: 5.5 km
Easy aerobic
Day 1 · 3 km
Conversational aerobic running on a route that matches your efficient terrain.
Tempo / intervals
Day 3 · 3 km
Warm up, then controlled tempo or interval blocks. Finish with good form.
Goal run
Day 6 · 10 km
Goal-distance run: 10 km. Start controlled and build only if you feel strong.